4 Quick Exercises for Moms to Keep Firm during the Summer

It's summertime, and the living is easy except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don t worry, there s still time to get in shape to strut your stuff on the beach or the boardwalk!

These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you re on a serious mission and feeling really motivated, feel free to go for it every day!) And don't forget to mix up these moves with some cardio work, even if it s a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you re spending with the kids, family or friends this summer - whether at home or on vacation - and put the fun things you do to work to stay active. Every calorie counts!

And after a few weeks with these exercises, you can look your best in the season's latest teeny-weeny bikini fashions! Have fun in the sun but don't forget the sunscreen!!

Dolphin Kicks

For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.

Reps: Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus: Glutes, hamstrings, abs, and lats.

Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position

Reps: Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus: Glutes, hamstrings, abs

Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, ...

Children have different nutritional needs than adults. Toddlers need approximately 37-41 calories per pound of body weight; their needs vary significantly over time, based on growth and physical activity. By adulthood, average needs are 14-16 calories per pound, depending on activity level. Calories from carbohydrates should be derived mostly from whole grains, not processed grain (most notably bread and pasta), and fruits and vegetables.